Sugar, Stress, and Hot Flashes: Surviving the Holidays in Perimenopause
The holidays are magical… and a little bit chaotic. Between holiday parties, endless to-do lists, family gatherings, and the steady stream of cookies and cocktails, it’s no wonder your hormones might feel completely off by mid-December.
If you’ve noticed your hot flashes are flaring, your sleep is a mess, or your mood feels like a roller coaster this time of year — you’re not alone. The combination of sugar, stress, and disrupted routines can wreak havoc on your hormones during perimenopause. But with a little awareness (and some smart swaps), you can enjoy the season and keep your body feeling steady.
Why Sugar Feels So Good (But Hits So Hard)
Sugar gives that instant boost of energy and comfort — and during a hectic season, it’s easy to reach for quick hits of joy. But here’s what’s really going on behind the scenes:
Every time you eat something high in sugar or refined carbs, your blood sugar spikes. That triggers a rise in insulin, the hormone responsible for moving glucose into your cells for energy.
In perimenopause, insulin resistance tends to increase as estrogen fluctuates. This means your body doesn’t manage sugar as efficiently — so those blood sugar highs and lows hit harder. The result?
Energy crashes that leave you dragging by 3 p.m.
Increased cravings, especially for sweets and carbs
Mood swings (thank you, cortisol + insulin chaos)
Hot flashes and night sweats triggered by blood sugar dips
Poor sleep when evening sugar or wine spikes cortisol
Sugar isn’t the enemy — but it’s definitely not your hormonal best friend.
The Stress Connection: Cortisol vs. Holiday Chaos
Even if you’re eating well, chronic stress can keep your body in a “wired and tired” state that amplifies perimenopause symptoms.
Cortisol, your main stress hormone, competes with estrogen and progesterone for balance. When it stays elevated — from holiday pressure, lack of sleep, or too many lattes — it can:
Increase belly fat and bloating
Disrupt sleep and raise nighttime body temperature
Trigger mood swings, irritability, and anxiety
Make your body hold onto inflammation and water
So if you feel puffy, on edge, or completely depleted after the holidays, it’s not just “too much fun.” It’s your hormones responding to the overload.
Simple Ways to Stay Balanced (Without Skipping the Fun)
You don’t have to give up the peppermint bark or skip every party — just add a few grounding habits to help your body keep up.
🍳 1. Start with a protein-rich breakfast
Aim for 25–30 grams of protein and 8–9 grams of fiber in the morning to stabilize blood sugar and curb cravings later in the day. Think eggs with avocado toast, chia pudding, or a high-protein smoothie before the chaos begins.
💧 2. Hydrate like it’s your job
Between salty foods, cocktails, and cold weather, dehydration sneaks up fast. Aim for at least 85–100 oz of water per day (or half your body weight in ounces). Add electrolytes or a squeeze of lemon for extra support.
🍷 3. Drink mindfully
Alcohol can spike blood sugar and lower estrogen further — not to mention worsen night sweats. If you drink, have it with food and alternate each glass with water or sparkling mocktails (your sleep will thank you).
🌿 4. Balance each indulgence
If you’re going for dessert, pair it with protein or healthy fat to slow the sugar spike. A few bites of chocolate after dinner? Go for it — but skip grazing on sweets all day.
😴 5. Protect your sleep
Cortisol drops when you rest — and rises when you don’t. Keep a consistent bedtime, dim the lights, and cut off screens and snacks two hours before bed.
🧘♀️ 6. Find small ways to unwind
A 10-minute walk, a few deep breaths, or some morning sunlight does more for your hormones than you think. Tiny pauses in the chaos calm your nervous system — and your symptoms.
Remember: Your Hormones Don’t Take Holidays Off
You deserve to enjoy the season and feel good in your body while you do it. This isn’t about perfection — it’s about paying attention. The more you support your hormones through what you eat, how you move, and how you rest, the easier it is to enjoy the fun without the fallout.
✨ Ready to Reset After the Holidays?
My 6-Week Rise + Reset Hormone Rebalance Plan helps you understand what’s driving your symptoms — and gives you the tools to find relief, balance, and confidence in your body again.
It’s the perfect way to start the new year feeling steady, strong, and back in control of your health.
